Border City Barbell 9-10am
Saturday Community WOD 10:15am
Everyone welcome! Bring a friend!
CrossFit Texarkana – CrossFit
Warmup (No Measure)
3:00 Bike (1:00 Slow/1:00 Medium/1:00 Fast)
*Try to maintain consistent wattage each minute.
Banded Delt Hell x 2 Rounds x 10 Reps Each Variation
In between rounds perform…
10 Banded Good Mornings
10 Banded Squats w/Triple Extension (Get up on toes)
3 Rounds (Building to WOD Weight):
3-Position Squat Clean
Vulture Vomit (Time)
Teams of 2
Squat Cleans (135/95)
Partners alternate full rounds. Athlete A will do the round of 10, then Athlete B will do the round of 10, & so on & so forth.
This is meant to be just under a sprint pace. (RPE 8-9) Go touch and go on the squat cleans if at all possible.
After Party (No Measure)
E2MOM For 10:00:
3 Regular Rope Climbs
2 Legless Rope Climbs
1 L-Sit Rope Climb
You may modify any variation with either less reps or climb to a lower height.
If you don’t have rope climbs you will perform 4 Seated Rope Climbs